Filo Fish Bakes
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
649
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 649 cal. | (31 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 46 g | (40 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 23.5 μg | (39 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.2 μg | (3 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 750 mg | (19 %) | ||
| Calcium | 34 mg | (3 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 28.5 g | |||
| Uric acid | 29 mg | |||
| Cholesterol | 201 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 stick Celery (roughly diced)
- ⅔ cup Zucchini (roughly diced)
- 1 shallot (finely chopped)
- ½ handful parsley (some leaves set aside to garnish, rest chopped)
- 1 Tbsp lemon juice
- 12 ozs Puff pastry dough (or phyllo dough)
- 5 Tbsps melted butter
- 21 ozs white fish fillets (e. g halibut, cut into 8 equal portions)
Preparation steps
1.
Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and line a baking tray with greaseproof paper.
2.
Mix together the celery, courgettes, shallot and chopped parsley and season with salt, pepper and lemon juice.
3.
Fold out the strudel pastry and cut into eight 15 cm squares. Brush with a little melted butter and place a little of the vegetable mixture in the middle of each square.
4.
Place the fish on top of the vegetables and fold the parcels together. Place on the prepared baking tray with the folded sides underneath and brush with the remaining butter. Bake for around 20 minutes and serve garnished with parsley.
